9 Effective Tips To Boost Your Basal Metabolic Rate For Weight Loss

Greetings, dear readers! Did you know that your body has a built-in calorie calculator working around the clock? Yes, indeed! It is known as the basal metabolic rate. 

Basal metabolic rate (BMR) is the energy your body requires to maintain essential functions during rest. If you are a fitness enthusiast or looking to shed some excess pounds, understanding BMR can be of great help. Embarking on a weight loss journey involves more than just watching your diet and hitting the gym; it requires a distinct understanding of your body's metabolism. 

But what precisely is a BMR, and how does it help in weight loss? And, can we increase our BMR? Here in this blog, you will find all your answers. So, let us dive into the details of BMR so you can use it to supplement your weight loss goals!

Table Of Contents

1. What Is Basal Metabolic Rate?

2. Basal Metabolic Rate Calculator 

3. 6 Tips To Boost Your BMR For Weight Loss 

4. Additional BMR Tips To Consider For Weight Loss

5. Factors Influencing Basal Metabolic Rate

6. What Is The Importance Of Basal Metabolic Rate?

7. Strategies To Increase BMR For Weight Loss

8. Final Say

9. FAQs

10. References

What Is Basal Metabolic Rate (BMR)?

Basal metabolic rate or BMR represents calories burned per day for maintaining basic physiological processes, including respiration and circulation at rest state. Let’s understand with a simple example. 

Imagine your body as a house. A house requires electricity to maintain simple functions such as lighting, powering appliances and providing heat. Similarly, to facilitate various biochemical processes, including digestion and the delivery of blood around the body, the body requires energy when resting.

This energy expenditure, known as basal metabolic rate (BMR), is the minimum amount of calories your body burns while sleeping or completely inactive. BMR is influenced by several factors, including age, gender, body composition, and genetics. 

Basal Metabolic Rate Calculator

There are several equations to estimate BMR. The Harris-Benedict and Mifflin-St Jeor Equations are two of the most well-known. Using a BMR calculator to lose weight, you can quickly learn about your body’s BMR and work accordingly.

• Basal Metabolic Rate Normal Range In Females

  
  

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) – 161

• Basal Metabolic Rate Normal Range In Males

  
  

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

The above calculations are approximate values. For a precise BMR reading, one would need a direct measure using specialised equipment in a lab setting.

6 Tips To Boost Your BMR For Weight Loss

While BMR accounts for the energy expended at rest, it is essential to remember that we are not inactive all day. We exercise, walk around, and even fidget. Keeping that in mind, here are the tips on how to increase basal metabolic rate for weight loss:

1. Stay Hydrated

In every weight loss journey, staying hydrated is important as water is required for all metabolic processes. Ensure you are drinking enough water throughout the day. This way, you can stay hydrated and feel active at work. 

In a study published on Metabolism, it was said that people who consumed water between 250 and 750 ml per day raised their levels of fat oxidation. This is nearly a 30% increase compared to the placebo study of people who remained inadequately hydrated. Hence, drinking water has a great impact on metabolism and fat burning. 

2. Include Strength Training

Resistance training or strength training refers to exercises involving a person lifting weight or other resistance to create muscle mass and enhance muscular strength. You increase your body’s basic metabolic rate by building more muscles, as muscle tissue is more metabolically active than fat tissue.

This means that muscle burns more calories even at rest. It is true, as many researches reveal how just a pound of muscle may burn an additional 100 and 50 calories per day.

There is also the phenomenon of excess post-exercise oxygen consumption (EPOC). Even after you have finished a strength training session, your body continues burning calories for several hours while resting. As you develop more muscles, EPOC increases. Through this, your body composition will be improved by replacing fat with muscle, which will help you lose weight.

Also Read: Common Mistakes To Avoid While Strength Training 

3. Get Proper Sleep

Chronic sleep deprivation can negatively affect metabolism. When you're sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to increased fat storage and a lower BMR. 

In a 2019 study, researchers have found that a lack of sleep for four nights or longer may slightly decrease the metabolism in the body. Hence, you must get enough sleep of 7 to 8 hours so your body functions well, your BMR is regulated, and a healthy weight is maintained. 

Also Read: Top 7 Benefits Of Aromatherapy For Better Sleep

4. Increase Protein Intake

It is important to note that protein intake plays an important role in raising the basal metabolic rate. For instance, a 2012 study published in the American Journal of Clinical Nutrition found that participants who consumed a high-protein diet experienced a 100-calorie increase in their BMR compared to those on a low-protein diet.

This effect is attributed to the thermic effect of protein (TEF), which refers to the energy expenditure associated with protein digestion, absorption, and metabolism. Compared to carbohydrates and fat, protein takes more calories to be processed, which ends up burning more calories. Protein also increases your feeling of being fuller for a longer period as compared to other nutrients such as fats, thus reducing calorific intake.

Aim to consume approximately 0.8 grams of protein per kilogram of body weight per day. Include protein sources in every meal, such as lean meats, fish, eggs, legumes, and nuts.

5. Incorporate HIIT

High-Intensity Interval Training (HIIT) has an immense influence on weight loss by increasing the body’s basal metabolic rate (BMR). HIIT generates brief but very active sequences, which in turn leads to increased metabolism and calorie burning both during and after the exercise.

This prolonged calorie-burning effect, known as the afterburn or excess post-exercise oxygen consumption (EPOC), enhances BMR by elevating the metabolic rate for an extended period. 

The combination of increased calorie expenditure during the workout and the post-exercise phase makes HIIT an effective method to boost BMR, facilitating weight loss and improved metabolic efficiency over time.

6. Drink Green Tea

Green tea contains bioactive compounds, such as catechins and caffeine. EGCG is one of the catechins that promote fat oxidation and also increase calorie expenditure. The central nervous system is also boosted by the caffeine levels in green tea, resulting in increased metabolism rates.

Consuming green tea regularly enhances insulin sensitivity and also increases thermogenesis, thus raising BMR to lose weight.

Additional BMR Tips To Consider For Weight Loss

To get maximum effective BMR support for getting rid of excessive pounds, you need to eat properly and exercise to improve your external and internal fitness. But make sure your daily diet contains enough of all the protein and nutrients that your body requires. Below are the essential points you must know: 

1. Calorie Intake

Understanding your BMR enables you to establish health goals and determine your calorie consumption. This knowledge is instrumental in creating a calorie deficit, a fundamental aspect of effective weight loss.

2. Diet Efficiency

Accurate measurement of calorie intake allows for strategic dietary adjustments, ensuring a well-balanced frequency of calorie consumption. Tailoring your diet to meet specific nutritional needs enhances the efficiency of your weight loss journey.

3. Maintain Muscle Mass

Building and preserving muscle mass is integral to achieving a higher BMR. Muscles demand more energy at rest, contributing to an accelerated metabolic rate. Therefore, incorporating strength training exercises into your routine promotes muscle development, fostering a faster basal metabolic rate and supporting your weight loss efforts.

Factors Affecting Basal Metabolic Rate

BMR is not a static number and can be easily influenced by various factors. These factors are all the internal and external factors that can impact your body's condition. Below are all the factors mentioned that can affect your BMR. 

• Genetics

• Health Conditions

• Age

• Gender

• Body Composition

• Temperature

• Diet

• Body Size

What Is The Importance Of Basal Metabolic Rate?

Basal Metabolic Rate (BMR) is a cornerstone in the realm of weight loss, representing the baseline energy expenditure required for essential bodily functions at rest. 

Your BMR provides a critical insight into your unique calorie requirement which lays the foundation for designing an effective weight loss diet plan that one can sustain over time. Individuals can then use information tailored to their goals and strategies, thus making the weight loss journey more efficient.

Also Read: The Best Way To Improve Health Is To Exercise Daily 

Knowing your BMR can help you understand how much to eat, even on rest days, to maintain, lose, or gain weight if you plan a diet or meal plan. A drastically altered BMR can be a sign of underlying health issues. For example, an unexpectedly low BMR might hint at an underactive thyroid.

In this case, BMR becomes one of the paramount importance metrics and instruments of progress evaluation. The repeated evaluation enables adjusting diets and exercises so that metabolic issues are addressed in each step, helping one succeed in that weight loss way.

Strategies To Increase BMR For Weight Loss

To bring basal metabolic rate, you must follow some strategies necessary for your body’s proper maintenance. Following these strategies, you can live a long and healthy life without getting any health-related issues and severe illness. Below are the methods mentioned: 

The Final Say

In conclusion, boosting your basal metabolic rate (BMR) is an effective strategy to accelerate weight loss and achieve your fitness goals. The above 9 proven ways have the potential to increase your metabolic rate, thus building a calorie deficit, which consequently fosters weight loss. 

The basal metabolic rate for weight loss in males and females is different as their body types and functions are little distinct. You can understand your body better by looking at all these factors. Remember, consistency is key. Incorporate these tips into your daily routine and experience the transformative power of a revved-up metabolism. Embrace a healthier lifestyle and witness the remarkable results of a boosted BMR.

FAQs

1. Does basal metabolic rate increase with exercise?

Yes, regular exercise, particularly activities that elevate the heart rate and build muscle, can increase basal metabolic rate (BMR). 

2. Is basal metabolic rate the same as maintenance calories?

No, the maintenance calories or the total daily energy expenditure (TDEE) is what you require to maintain your weight. In contrast, BMR is used to calculate the resting requirement of calories.

3. When is resting metabolic rate measured?

The resting metabolic rate is measured when you do 12 hours of fasting with 8 hours of complete sound sleep.

4. How to increase basal metabolic rate?

You can increase BMR by following these tips:  

• Stay Hydrated

• Strength Training

• Get Proper Sleep

• Eat Enough

• Lift Heavy Things

• Drink Green Tea

References

• Metabolism - Better Health Channel

• Best Fitting Prediction Equations for Basal Metabolic Rate: Informing Obesity Interventions in Diverse Populations

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